Include important trace minerals in your diets through these foods

By September 18, 2020 Health & Nutrition

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Minerals are a very important inorganic substance that the body needs for its various functions. To keep the body running and for overall good health in general. While there is awareness and understanding about some of the macro minerals like Calcium, Sodium, Potassium, Magnesium etc. there is very limited exposure to what are referred to as trace minerals.  Though required in minute quantities they are critical for enzymatic, chemical and metabolic reactions in the body. Learn more about which are the trace minerals, their uses and sources from a Nutritionist in the article below. Team RetyrSmart

Include important trace minerals in your diets through these foods

  1. Iron

This is one commonly known trace mineral that is important right from the conception stage till old age. It is a vital component for production of fresh blood cells and helps transport oxygen to

cells and tissues. Deficiency can cause anaemia, fatigue. Women need it more than men during their reproductive years. Food sources include raisins, dates, dark leafy vegetables, baked potatoes. One can enhance the iron content of food by cooking in cast iron vessels. While most minerals compete with iron for absorption, Vitamin C can enhance the same.

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  1. Chromium

You may be surprised to know that chromium levels affect insulin action and glucose metabolism. It stimulates cholesterol synthesis and brain function. Deficiency can lead to impaired insulin function and cardiac irregularities. Food sources are whole grains, dairy, apples, bananas, poultry, egg yolk, brewer’s yeast etc. Chromium supplements are commonly prescribed to people with heart issues, diabetes and those trying to lose weight.

  1. Copper

Yes, the ancient Indian ritual of having copper charged water in the morning has a sound scientific backing. Copper supports healthy bones and cartilage, aids iron metabolism and helps boost melanin formation. Its deficiency can cause muscle weakness, decreased white blood cell count and neurological issues. Food sources include chocolate, organ meats, legumes, nuts and seeds.

  1. Iodine

It is essential for optimal thyroid function that encompasses growth, development and boosts metabolism. Iodine deficiency causes the thyroid gland enlargement known as goitre. Food sources of iron may include seafood, foods grown in iodine-rich soil, fortified salt and dairy products.

  1. Selenium

Other than iodine, selenium supports your thyroid function. Apart from regulating thyroid function, selenium also plays an important role in antioxidant build-up. Inadequate selenium can lead to mental fog, infertility, hair loss and impaired thyroid function turning into an autoimmune condition. Food sources include seafood, meats, dairy, eggs, mushroom, peas, potatoes and brown rice.

  1. Zinc

Zinc helps boost immunity, fertility and is an important part of many enzymes and supports foetal development. Insufficient zinc can cause hair fall, decline in sperm motility, growth retardation and compromised immunity. It’s found in seeds, fish, poultry, some wholegrains and beans.

  1. Fluoride

It aids in the formation of bones and teeth. Fluoride also prevents tooth decay by re-mineralizing the damaged tooth enamel, which is why it is present in toothpaste. Other sources are of fluoride are black tea, spinach, potatoes and fortified drinking water. However, one must be careful about going overboard with this mineral. Fluoride is present in toothpaste that helps build stronger teeth

  1. Manganese

It plays a crucial role in digestion and breakdown of protein and carbohydrates. Manganese activates enzyme that boost metabolism and promotes strong, dense bones. Manganese deficiency can cause impaired growth and reproductive function, skeletal abnormalities and affected lipid metabolism. The human body cannot produce it but it is stored in kidneys, brain, liver, pancreas and bones. It is usually found in seafood, soybeans, legumes, wholegrains, coffee, tea, black pepper and pineapple.

  1. 9. Molybdenum

It helps form enzymes that aid in detoxification and regulate growth and development. Deficiency can affect seriously in the form of seizures, eye lens dislocation and intellectual disability. Common food sources include legumes, liver, nuts, milk and breads.

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1 month ago

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